Fitness Classes (Water)

Aqua Jog
This high impact cardio based water class allows you to burn maximum calories while giving your body and joints a nice break from the pavement. A great work out for your core and most major muscle groups, this routine is challenging, without creating excess wear and tear on your joints.

Water fitness
Be sure to check out this fun, low-impact strength training routine in our heated pool. Participants will burn calories and tone large muscle groups while using water weights and other pool friendly materials during this fast paced, fun work out session.

Fitness Classes (Land)

Cardio Tone
Do you want to increase your cardiovascular health, while shedding off those extra pounds? This moderate to fast-paced, high intensity class will keep your heart rate elevated through light and heavy resistance training combined with a complete cardiovascular work out. This powerful, fat blasting routine is gentle on your joints, yet tough on that unwanted weight!

Chair Yoga
Balance, Strengthen and Stretch using a Chair One of the gentlest forms of yoga, this class allows you to participate while sitting in a chair or using it as a support when standing. You learn yoga postures, breathing techniques, and ways of relaxation. Beneficial for office workers who want to learn a lunch break stretch. Wear comfortable clothing with footwear suitable for walking. For all fitness levels.

Core Fitness
Strengthen and tone your mid section Incorporating core exercises from Yoga, Pilates, Kickboxing, Ballet, & Aerobics, this CORE FITNESS program will help you strengthen and tone abs, back, buns and thighs. Incorporates cardio and mat work. Wear comfortable, not too loose clothing and well-fitting athletic shoes. Suitable for all fitness levels – modifications available as necessary for all exercises.

Step Class
This cardio intense work out routine focuses on toning legs and glutes while stepping up and down from a steady block. See results fast!

Kickboxing
High Energy Aerobic Workout This is an aerobic workout broken down into three parts; cardio, light weight work, and floor exercises. Each song has its own routine and focuses on a specific muscle group. Kickboxing is a high energy class that can easily be modified to meet members needs. Wear comfortable, not too loose clothing and well-fitting athletic shoes. Suitable for all fitness levels – modifications as necessary.

Pilates
Build strength without bulk A blend of low-impact, easy to follow, standing moves combined with light weights for a cardio burn without feeling “drained.” Also, mat work to improve flexibility, core and strength. Focused on building strength without bulk, improving flexibility and agility, and helping to prevent injuries, Pilates involves a series of controlled movements that engage both your mind and body. Suitable for all fitness levels – modifications as necessary.

Run Club
Participants will meet twice a week for a run outside or on the track. Runners of all levels are encouraged to join in the fun – from the beginner to the marathoner!

Silver Sneakers
Have fun and move to the music through a variety of exercises designed to increase muscular strength, range of movement and activities for daily living in active older adults. Hand-held weights, elastic tubing with handles and a Silver Sneakers ball are offered for light resistance. A chair is available if needed for seated or standing support.

Walkercise
Mobility, Flexibility, Independence Combining stretching and strengthening exercises with low cardio walking, this class will help you gain the mobility to regain your independence or gain confidence as you start an exercise program. This exercise class incorporates walking, weights, exercise balls, and stretch bands. This total body workout is great for improving balance, flexibility, strength, and endurance. Wear comfortable clothing with footwear appropriate for walking. Suitable for all levels.

 X-Fit
Strength training and cardio This class is like a box of chocolates, you never know what you are going to get. Half the class is cardio and half is resistance. Wear comfortable, not too loose clothing and well-fitting athletic shoes. Suitable for moderate to advanced fitness levels.

 Y-Cycle
Pedaling your way to health All the lower body workout benefits of spinning with upper body strengthening. It’s like riding a mountain bike indoors. Come get your heart pumping! This cycling program is NOT your typical stationary bike exercise. With motion handle bars, this cycle invokes the feel of a Mountain Bike, offering a FULL BODY workout! Suitable for all fitness levels – set your own pace as necessary.

Yoga
Relax & Restore for all ages and all levels Yoga is creating balance in the body through developing strength and flexibility. This is done through the performance of poses and postures. A blend of vinyasa and hatha yoga is used at a beginner to intermediate level to create balance in the body through developing strength and flexibility. This is done by the performance of different poses and postures. Breathing exercises are also incorporated to maintain balance. Feel free to bring your own yoga mat but some are available for use. Suitable for all fitness levels – props can be used to help you keep your balance if needed. Bare feet allow greater control in poses and postures.

Zumba
Shakin’ up the health of our community – Toning and cardio without even realizing it Zumba fuses upbeat Latin rhythms and today’s hits to ensure a full body workout for every athletic level. This class incorporates toning and cardio while using basic Latin steps for all ages. Exhilarating, easy-to-follow, & calorie-burning dance fitness! Get a great workout without even realizing it! Our classes are filled with people of all ages, shapes, and sizes. It’s all about modifying the moves to suit your own abilities and fitness level. The principle behind Zumba is get fit, have fun!

 Zumba Toning
Sculpt and Define your body Zumba toning takes your regular Zumba class to the next level! Light weight toning sticks are used to intensify your workout. Zumba Toning will help sculpt and define your body with the same fun and music of Zumba! Great for all fitness levels – modified as necessary.

Zumba Gold
Perfect for active older adults who are looking a modified Zumba class that recreates the original moves you love at a lower-intensity. Instructors introduce easy to follow moves focuses on participants’ balance, range of motion, and coordination. Class is geared to improve all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance- at a pace that’s right for you!

R.I.P.P.E.D.
R.I.P.P.E.D. is an acronym for: Resistance, Interval, Power, Plyometrics, Endurance and Diet.  R.I.P.P.E.D. is designed for all fitness levels, allowing a gym novice and trained athlete to both feel an intense full body workout. The R.I.P.P.E.D. class follows its acronym and changes up the workout every 6 to 9 minutes, allowing every muscle group to get a quick yet effective workout, thus the tagline – One Stop Body Shock.

 

Heath and Wellness Programs

LIVESTRONG

Partners in Healing the Whole Person
As a cancer survivor, you know the tremendous toll this disease takes on  your mind, body, and spirit. Fortunately, the  YMCA has partnered with Live Strong so you can begin to heal and reclaim your health. The Live Strong program, now offered at the Greater Carbondale YMCA, focuses on you- the whole person- not just your disease, and helps to build a better you!

How Does the Program Work?

Free to participants, this 12-week program meets twice a week for 90 minutes, using traditional exercise methods to ease you back into fitness and help you maintain a healthy weight. Under the direction of Registered Nurse Lorrie Williams, and Personal Fitness Trainer Kyreek Johnson, you’ll focus on:

  • building muscle mass and strength
  • increasing flexibility and endurance
  • improving confidence and self-esteem

Additionally, you will learn more about wellness, stress reduction techniques and how to continue healthful habits after the program has ended. Just as important, Live Strong at the YMCA encourages a warm spirit of community- a safe, comfortable place for you to build companionship with others affected by cancer and share stories and inspiration. Remember, you don’t have to go through this alone!

We understand that each survivor experiences cancer in his or her own way, and comes into the program with different lifestyle goals and physical challenges. Our specially trained Live Strong staff will provide you with individualized attention and an approach to recovery that targets the areas you need to rebuild. There is no competition here- physical activities are tailored to match only what you’re able to accomplish

ENHANCE FITNESS
Enhance Fitness is a low impact class with high impact results. Geared towards those who have a chronic condition, such as arthritis. There are also chairs you can use for support and eventually you will add soft wrist and ankle weights to your workout at your own pace. Classes meet three times a week for 60 minutes each class. Most importantly you will make friends who will support you and cheer you on. This 16 week program is free for all members and first time users thanks to a generous grant from the Highmark Foundation.
September 25th is the next program start date. (Preregistration and paper work is needed prior to the class.)

For more information, contact Lorrie Williams, RN or Kyreek Johnson, CPT at (570)282-2210 and begin to reclaim your health today!


 Personal Training 

‘Real life strength personal training’
Health seeks experiences increased self-confidence, a strong sense of belongingness, and a high sense of achievement as they pursue their health and well-being goals in a safe and supportive environment.

At the Greater Carbondale YMCA, our Certified Personal Trainer Kyreek Johnson is here anyone ages 12 to 100 who want to improve their physical fitness. No matter what  your fitness level, Kyreek is ready to encourage, motivate, challenge, and support you through personal training sessions, buddy training, and/or group training!

1-on-1 Personal Training (age 12 & up)

*Price is Per Month*

Days/week                 M                    NM
1                               $90                $130
2                               $170               $250
3                              $250                $370

Buddy Training (2 people) price per person

Days/week                 M                    NM
1                               $45                   $85
2                               $85                  $165
3                              $125                 $245

Group Training (3-6 people) price per person

Days/week                 M                    NM
1                              $40                 $80
2                               $80                 $160
3                              $120                $240

Includes free initial consultation & evaluation. Set up your appointment today!


Reiki

Healing for the Mind, Body & Spirit
 Reiki can be defined as ‘a healing technique based on the principle that the therapist can channel energy into the patient by means of touch, to activate the natural healing processes of the patient’s body and restore physical and emotional well-being.’

Fortunately, the Greater Carbondale YMCA has taken into consideration this ancient practice and all of its healing benefits by offering you Reiki sessions here at our facility: $30 for members, and $50 for nonmembers.

Benefits of Reiki include:
Natural improvement of health
Stress reduction
Deep sleep and relaxation promotion
Immune system support
Restoration and balance of bodily function

Contact Bonnie Bradley at 570-533-1956 or email at bonniebradley7@gmail.com to set up your appointment.


Smoking Cessation Program

“Make a clean break”
Are you sick and tired of constantly feeling short of breath? Do the simplest of tasks leave you feeling winded and exhausted? Are you ready to quit smoking once and for all?

Less us help you to achieve your goal of a smoke free life through:

Education
Group work
Goal setting
Exercise
Nutritional counseling

Certified through the CDC National Smoking Cessation Program, this program meets for 10 weeks each Monday 5pm-6pm starting January 25, 2016.

Facilitator: Lorrie Williams, RN
Guest Speakers: Jon Bartell (Pharmacist), & Dana Kearney (Registered Dietician)


Stress Busters

“Learning how to savor life”

Experience the joy of deep breathing, coupled with calm melodic movements set to harp music.

This workshop provides stress relief and battles depression. This is a unique opportunity for personal transformation through self-expression.

Harpist Lauren Floden will facilitate the workshop. All you need is comfortable clothing that allows  you to move freely.

Wednesdays @ Noon
FREE for members/ $5 for nonmembers                                                            

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